Floor Single-Leg Dip
Strengthen your triceps and core with the Floor Single-Leg Dip! A challenging bodyweight exercise you can do anywhere.
The Floor Single-Leg Dip is a compound exercise that mainly works the triceps and shoulders, with help from the core and chest. No equipment needed: it uses just your bodyweight.
Floor Single-Leg Dip Muscles Worked
Primary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Secondary
Deep Core (transverse abdominis); Chest (pectoralis major, sternal head)
Floor Single-Leg Dip Variations and Alternatives
How to do the Floor Single-Leg Dip
Sit on the floor with your legs extended in front of you.
Place your hands on the floor behind you, fingers pointing towards your heels.
Bend one knee and bring the foot closer to your body, leaving the other leg extended.
Straighten your arms to lift your hips off the floor.
Carefully bend your elbows to lower your body towards the ground, only going as low as you can control without straining your shoulders.
Press through the palms of your hands to straighten your arms and lift your body back to the starting position.
Complete the desired number of repetitions, and then switch to the other leg.
For increased intensity, you can perform the exercise with the non-working leg raised off the ground. Always keep good form, avoiding locking the elbows at the top of the movement and ensuring that the shoulders do not slump.
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Floor Single-Leg Dip FAQs
What muscles does the Floor Single-Leg Dip work?
The Floor Single-Leg Dip mainly works the triceps and shoulders, with help from the core and chest. The main muscles are the triceps brachii and anterior deltoid.
What equipment do you need for the Floor Single-Leg Dip?
None. The Floor Single-Leg Dip is a bodyweight exercise, so you can do it anywhere.
Is the Floor Single-Leg Dip a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Floor Single-Leg Dip go on?
It belongs on push day in a push/pull/legs routine.
What are some Floor Single-Leg Dip variations and alternatives?
Similar exercises include the Bodyweight Bench Dip, Chair Floor Dip, Reverse Dip and Scapula Dips.
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